Intervalsconfidence 0.83
5 × 300m
Colin Dismuke50 km / marathon build
Source: own Strava export
Intervals
5 × 300m
Distance
14.4 km
Moving
62:22
Rep pace
3:24/km
Avg HR
157 bpm
Reps
5
Planned vs actual · TrainingPeaksPlanned 18.0 kmRan 1:02:22 · 14.4 kmIF 1.37TSS 194
Shape of the sessionEasyWorkFastest
warm up
cool down
0:005 × work / float62:22
The decode
This was a threshold session: a warm-up and five one-minute strides preceded two 15-minute efforts. The strides used one-minute recoveries.
The strides ran at 3:23/km, 3:22/km, 3:31/km, 3:23/km and 3:23/km, with heart rate rising from 149 to 161. The two 15-minute efforts both ran at 3:53/km, while heart rate moved from 166 to 172.
Rep splits
| Rep | Time | Pace | HR | Float |
|---|---|---|---|---|
| 1 | 1:00 | 3:23/km | 149 | 1:00 |
| 2 | 1:00 | 3:22/km | 156 | 1:00 |
| 3 | 1:00 | 3:31/km | 157 | 1:00 |
| 4 | 1:00 | 3:23/km | 158 | 1:00 |
| 5 | 1:00 | 3:23/km | 161 | 1:00 |
0.83
confidence
What the engine saw
- 5 work intervals detected from lap markers, confirmed by clear pace separation.
- Recoveries average 60s.
Calibration flags
- Running power threshold estimated from the athlete's half-marathon best efforts (60-min power 476 W, 95% of 20-min power 460 W). Treat power zones and load as ±3%.
- Zones and running threshold are one snapshot, read 2 Jul 2026 and applied to every session in the archive. An older session is scored against today's zones, not the zones the athlete trained with then.
Engine read · editorial decode by Splits
Time in zone
Heart rate
Z1
Recovery27%
Z2
Endurance10%
Z3
Tempo10%
Z4
Threshold51%
Z5
VO₂max1%
Pace
Z1
Easy39%
Z2
Endurance3%
Z3
Tempo53%
Z4
Threshold2%
Z5
VO₂max3%
Z6
Speed0%
Power
Z1
Recovery1%
Z2
Endurance23%
Z3
Tempo19%
Z4
Threshold50%
Z5
VO₂max6%
Z6
Anaerobic0%
Z7
Neuro0%
Aerobic decoupling · Pa:HR+0.4%
Effort & efficiency
0.81
Running effectiveness
speed per watt/kg, reps
6.0 w/kg
Power-to-weight
rep average
2.68
Efficiency factor
norm. power per bpm
1.04
Variability index
1.0 = perfectly even power
1.6%
Rep consistency
pace spread across reps, lower is tighter
1775 kJ
Total work
mechanical energy
996 kcal
Energy
estimated burn
791 bpk
Cardiac cost
heartbeats per km
52%
Above threshold
≥ 164 bpm (Z4+)
-0:37/km
Split balance
negative split, faster 2nd half
Conditions-adjusted pace10°C · +55 m
Actual
3:24/km
Grade-adjusted
3:24/km
Heat-adjusted
3:24/km
True effort
3:24/km
The rep pace re-expressed for flat ground and cool air, the effort, not the clock. Adjustments are modest on this one; on a hot day or a hilly route this is where the real work hides.